Strength and Conditioning: 1200m Bike 7 Strict handstand push-ups 5 Front squats* (80% of 1-rep clean)   5 Rounds for time   *Bar must be cleaned from the floor     Post results and experience to commentsRead More

Conditioning: 1000m row 30 Devil presses (50/35) 750m row 40 Double dumbbell power cleans* (50/35) 500m row 50 Double dumbbell thrusters (50/35)   *For DB power cleans, one head of DBs touch the floor to start the rep, then one head of the DBs touch the shoulder with elbow in front of mid-line   For...Read More

General Warm-up: Run 400m/Row 500m/Bike 2:00 10 Spiders 12 T push-ups 14 Half tacos 14 Squats 12 Shoulder press w/T’s 10 Ring rows Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds Burgener...Read More

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing,...Read More

  General Warm-up: Run 400m 10 Spiders 12 T-push-ups 14 Sit-ups 14 Squats 12 Shoulder press w/T’s 10 Ring rows Row 2:00 10m Goblet lunges 10 Kettlebell swings 20m KB waiter walk (each arm) 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Deadlifts (95/63) 10 Overhead Squats (45/33) 8...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/10 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: 10 cal bike 10 cal ski erg 10 cal row 200m run 20...Read More

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4...Read More

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day!   Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with...Read More

  Conditioning: Partner WOD: Buy in: 100 cal bike for time (8 min cap, if finished before 8 min, rest)   At 8 min mark begin 20 min AMRAP of: 400m run 20 Overhead squats (95/63) 20 Box jumps (20”) 20 Handstand push-ups For score   Then… Cash Out: 100 bar over burpees for time...Read More

Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 7 Hang snatch (45/33) 7 Thruster 7 Sumo DL...Read More